Ease into outdoor activities

May 9, 2013

People running outdoors / Getty Images/Comstock Images

When it comes to getting active outdoors again after a long winter that seemed to delay the spring, the key is to transition gradually.

Physical therapist and athletic trainer Andy Davis at Sport & Spine Physical Therapy Clinic in Rib Mountain said someone who isnít used to running outside should build up tolerance slowly to longer distances. For example, run from one light pole to the next with breaks in between, or walk and then run for 1 minute to start to retrain the muscles used in running.

ďDonít do too much too soon,Ē Davis said.

Let the body respond gradually to increased workouts to prevent overuse injuries. Davis recommends that runners add no more than 10 percent more distance or speed to their training routine at a time. For example, if you have run 2 miles for a time period, adjust to 2.2 miles instead of bumping it up to 4 miles right away.

Donít forget to let the muscle warm up by walking or moving a bit ahead of a run. Davis recommended stretching after a workout, when muscles already are warmed up.

Other tips to follow before heading outdoors to work out: Wear bright and visible clothing because drivers might not be accostomed to seeing people on the roads again; watch the terrain because early-morning weather can still leave icy patches in the morning.; new runners should start on flat surfaces instead of tackling a hilly course.

If you experience soreness that doesnít go away or improve after several days, you should back off your running and then consider getting medical advice. Itís best to check with your physician to make sure youíre cleared for any new exercise regime.